Programming

For novices we recommend a very basic 5×5 program. Below you find a copy of the 5×5 stronglifts workout program. Multiple of our members have followed this program to great succes!

To summarize the idea of this program:

  • You start out with an empty bar, and add 2,5kg every workout
  • When you are not able to complete 5×5 reps with a given weight, drop down the weight with 10% and start adding weight again.
  • You keep repeating the following 2 weeks over and over.
  • Make gains, and get strong!

Week 1

Monday Wednesday Friday
Squat 5×5 Squat 5×5 Squat 5×5
Bench Press 5×5 Overhead Press 5×5 Bench Press 5×5
Barbell Row 5×5 Deadlift 1×5 Barbell Row 5×5

Week 2

Monday Wednesday Friday
Squat 5×5 Squat 5×5 Squat 5×5
Overhead Press 5×5 Bench Press 5×5 Overhead Press 5×5
Deadlift 1×5 Barbell Row 5×5 Deadlift 1×5

More information about this program, and the exercises used can be found here.

Do you need help with technique and training? Then you ask help to our trainers during our group training moments on Tuesday (19.30-21.00) and Thursday (15.30-17.00).

 

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